FODMAP/SIBO Rating
Serving Size Consideration: One cup chopped broccoli stems
Safe Serving Size: Up to 1.5 cups of chopped broccoli stems
Active Compounds: Fructans and polyols are the main FODMAPs in broccoli stems, though in lower amounts compared to florets
Digestive Impact
Why it's problematic: Can be problematic in large portions or when consumed with skin
Specific symptoms: Bloating, gas, and abdominal discomfort may occur if consumed in large amounts
Typical reaction time frame: Symptoms typically appear within 30 minutes to 2 hours after consumption
Individual variation: Tolerance varies significantly between individuals, with some able to handle larger portions
Peeling reduces FODMAP content
Cooking makes stems more digestible
Freezing does not significantly affect FODMAP content
Avoid combining with:
- cauliflower
- Brussels sprouts
- cabbage
Safe complementary foods: Can be safely combined with proteins, rice, and most low FODMAP vegetables
- Start with 1/4 cup (22g) of peeled, cooked stems
- Wait 24 hours to assess tolerance
- If well tolerated, increase to 1/2 cup (45g)
- Maximum test portion should not exceed 1 cup (90g)
Signs of success: No digestive symptoms within 24 hours after consumption
Common products containing garlic:
- Mixed vegetable medleys
- Stir-fry mixes
- Vegetable soups
- Coleslaw mixes
Alternative names: Brassica stems, Broccoli stalks, Broccoli cores
Factors affecting tolerance:
- Overall fiber tolerance
- Individual FODMAP sensitivity
- Preparation method
- Portion size
- Concurrent digestive conditions
Tip: Start with small portions of peeled, well-cooked stems to assess individual tolerance